Helping Your Kids Adopt a Healthy Lifestyle

Crystal Pole-LangdonCPT, PTS, FIS

Weight Management Weight maintenance: Calories in =

Calories outWeight loss: Calories in < Calories

outWeight gain: Calories in > Calories

out

Childhood Obesity in Canada

Management and Prevention of Pediatric Obesity in Canada

Girls Boys0

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19792004

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(%) • 3-fold increase in

obesity in Canadian children

• Based on measured heights and weights in representative Canadian sample

• Classified by BMI ≥ 95th percentile

BMI Ranges

Weight Status Category Percentile Range

Underweight Less than the 5th percentile

Healthy weight5th percentile to less than the 85th percentile

Overweight85th to less than the 95th percentile

ObeseEqual to or greater than the 95th percentile

Centers for Disease Control and Prevention  

• BMI: a ratio of weight to height • Weight in kg divided by height in m²

BMI Charts for Children

Management and Prevention of Pediatric Obesity in Canada

Obesity and Children’s Health

Management and Prevention of Pediatric Obesity in Canada

Let’s Talk Nutrition

Nutrition TipsEat at least one dark green and one orange vegetable each dayPrepare vegetables and fruit without adding fat, sugar or saltChoose whole vegetables and fruit more often than juiceChoose whole grainsSelect lower fat milk alternativesHave meat alternatives, such as beans, lentils and tofu oftenEat fish twice each weekSelect lean meat and alternativesLimit saturated fats – use vegetables oils such as canola, olive

and soybean oil

Canada’s Food Guide

Nutrition Tips Cont.Consume a nutritionally balanced diet including all four food groups

- Decrease portions of grains and meat and increase portions of fruits/vegetables and low fat milk products

Reduce sweetened beverages including juices, punches, sport drinks, sodas

- Encourage water – it’s calorie-free!

Decrease eating out and ordering in

Decrease frequency of seconds at meals. - Practice the 20 minute rule (wait 20 minutes before having second helpings)

Don’t skip meals, particularly breakfast Include three food groups at each mealTry not to use food as a reward Management and Prevention of Pediatric Obesity in Canada

Reading Nutrition Labels

Putting Sugar into Perspective

Putting Sugar Into Perspective

Putting Sugar into Perspective

Let’s Talk Physical Activity

Why Exercise?Healthy growth and

development   Prevent chronic diseases

like cancer, Type 2 diabetes and heart disease

Have more energy Decrease stressOpportunities for socializingImproved fitness

Public Health Agency of Canada

Stronger bones and healthier muscles 

Better posture and balanceStronger heartIncreased concentration and

better academic scoresImproved self-esteem Prolonging independence as

we get older

How much?Children aged 5-11 and youth aged 12-17 should

accumulate at least 60 minutes (up to 90 minutes) of moderate- to vigorous-intensity physical activity daily

It all adds up – accumulate 5 minutes at a time for children and youth

Vigorous-intensity activities at least three days per week

Activities that strengthen muscle and bone at least three days per week

Public Health Agency of Canada

Which Activities? Aerobic: result in faster breathing, a warmer feeling

and an increased heart rateExamples include: running, walking, and jumping rope

Strengthening activities: build muscles and bones

Examples for youth: push-ups and curl-upsExamples for kids: climbing and swinging on playground

equipment

Public Health Agency of Canada

Determining IntensityOn a scale of 0 to 10 (with 0 being completely at rest and 10 being

absolute maximum effort), moderate-intensity aerobic activity is a 5 or 6.

Kids will breathe harder and their hearts will beat faster. They should be able to talk, but not sing.  Examples include walking quickly, skating, bike riding, skateboarding.

Vigorous-intensity activity is a 7 or 8.

Their heart rate will increase even more and they will not be able to say more than a few words without catching a breath. Examples include running, basketball, soccer and cross-country skiing.

Public Health Agency of Canada

Need Ideas?Encourage walking to school and getting active as a

family Get them to skateboard, bike or run instead of getting a

ride Ask them to walk the dog with you Have them rake the leaves, shovel snow or carry the

groceries Encourage them to dance to their favourite music Learn which sports and activities they enjoy and find

lessons or clubs for them if you can Take kids to the playground or to the park to play

Public Health Agency of Canada

Physical Activity TipsEmphasize the short-term benefits of physical activityKeep track of goals (e.g. on a pedometer)Limit “screen time” (i.e. television, computer, or video games)

to no more than 2 hours a day to encourage more activity and less food consumption, and to limit exposure to food advertising

Choose activities that suit your child’s strengths and abilities

Have your child choose activities that are not regimented, such as games or a paper route

Try to choose activities that are inexpensive (e.g. nature walks)

Above all, encourage activities that are “fun”Management and Prevention of Pediatric Obesity in Canada

Where to Start?Set SMART Goals:

Specific: You can answer when, where,

what, and how Measureable: You know if it’s done Attainable: It’s possible for you to do Relevant: The goal is important to you Time-specific: Set a time limit for

achieving you goals

Management and Prevention of Pediatric Obesity in Canada

Any Questions?

ReferencesCanadian Obesity Network. (2010). Putting evidence into practice:

Management and Prevention of Pediatric Obesity in Canada. Edmonton, AB

Centers for Disease Control and Prevention. (2011). About BMI for children and teens. Retrieved from   http://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html

Health Canada. (2007). Canada’s food guide. Ottawa, ON

Public Health Agency of Canada. (2011). Physical activity. Retrieved from http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/05paap-eng.php